Circuit Training For Football Essay Research Paper

Circuit Training For Football Essay, Research Paper

What is circuit training. Circuit training is a method of training. A circuit

usually has 8 to 15 stations, where at each station a different exercise is

carried out for a certain amount of time. Circuit training can improve muscular

endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and

agility. A circuit-training program may also be designed for

a certain sport. Circuits for this purpose will include exercises to improve

all the muscles and skills associated with the sport.. Example: A circuit training program for basketball should

include skills ............................... like jumping, catching or throwing. Specificity My circuit-training program is for football and it

is based over a six-week period. The 10 stations are specifically suited to

what is needed to play football. The Circuit is specified for an outfield

player as there are no goalkeeping skills involved in this circuit. My circuit is aimed to improve the following over a

six-week period: muscular endurance, muscular strength, speed, agility,

cardiovascular endurance, and ball skills. These are all needed for

an outfield football player. For example: ·

Muscular

Endurance . To keep the muscles contracting for the full length of the match

without them becoming tired or weak. ·

Muscular

Strength . the force your muscles exert when they contract. This is an

important part of football as it is a contact sport and it is also very physical,

players need to be able to guard the ball and hold other players off when they

are challenging for the ball. Also muscular strength is useful when taking a

throw-in, good muscular strength in the abdominal muscles is required to throw

the ball higher and further to reach a player that is a long distance away from

the touch-line. ·

Speed

. the ability to perform a movement in a short period of time. This is

essential in football, for example to be able to sprint after a through ball or

tackle an opponent who is through on goal. ·

Agility

. the ability to change direction quickly and control movements of the whole

body. This is needed to be able to change direction quickly while dribbling or

to collect a loose ball. ·

Cardiovascular

Endurance . the ability of the heart, lungs and circulation to deliver oxygen

and remove waste during exercise. This is essential for the player to keep a

constant pace all the way through the match. This is hard to perform in a

circuit, so it would be better to improve this by running long distances or

cycling. ·

Ball

Skills . the skills in football are all open skills. This means that the

movement will change in a different environment. A skill is a particular action

or set of actions. These are essential for football as they cover everything

from a simple pass to a more complicated skills of dribbling the ball in

different directions. These are all motor skills as they are skills involving

movement. Overload To improve the fitness of a part of the body, you

need to overload it. That means you need to make it work harder than usual.

Over time, it adapts to meet the increased demand by getting fitter You can overload your body in three ways : ·

By

increasing the Frequency of exercise- how often you

do it. For example start by exercising

twice a week, then move up to three or four times a week. ·

By

increasing the Intensity of the exercise- how hard

you work. For example run faster or lift

heavier weights. ·

By

increasing the Time you spend on the exercise. If

you are very unfit you might start off jogging just for 5 minutes a session,

and work your way up week by week to 30 minutes a session. Progression Your body takes time to adapt to the increased

demands on it. So you should build up your exercise level gradually. But once

it reaches a certain level when it can comfortably deal with the level of

exercise, it will not improve anymore. This is called plateauing. To

prevent this from happening the exercises must be made progressively harder to

ensure that the body continues to improve. Equipment ·

20

Cones ·

3

Hoops ·

10

Soccer Balls ·

1

Measuring Tape The Circuit The order in which the exercises are to be done are: Warm

up >> Stretches >> The Circuit >> Warm DownWarm up & Stretching . The warm up is very important, as the exercises you will

be doing are very demanding. The warm up will increase the blood flow and heart

rate, warm up the muscles, warms and loosens joints. This will prevent any

injuries to the muscles or joints. Start by lightly jogging for approximately 10 mins. DO NOT SPRINT!!!. Then move on to some dynamic stretching. For example,

rotating hips and arms. Then stretch all the major mu

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